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UNLOCKING PERFORMANCE by MNSTRY, is a podcast for athletes who want to understand how modern sports nutrition truly works. Hosted by a rotating team of experts, the goal of this show is to break down complex scientific topics into clear, practical insights.
Through diverse formats and in-depth conversations, the podcast explores every aspect of performance and sports nutrition: carbohydrate strategies, hydration and electrolytes, amino acids, micronutrients, recovery, adaptation, and all the factors that influence athletic performance and long term health.
UNLOCKING PERFORMANCE is designed for triathletes, cyclists, runners, and anyone looking to elevate their performance through evidence-based nutrition. Modern sports science translated into everyday application.
This podcast helps you understand your body, train smarter, and unlock your full potential.
Find out more or get in touch with us on social media or via mail.
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Episodes
Oct 19, 2026
Oct 19, 2026
10 min
n this episode of UNLOCKING PERFORMANCE, Robert Gorgos takes a closer look at two of the most widely discussed concepts in sports nutrition and exercise science: the anabolic window and the open-window effect.
The first part of the episode examines whether protein really needs to be consumed within 30 minutes after training to maximize muscle protein synthesis. Robert looks at how the original idea developed, what more recent research tells us about protein timing, and why total daily intake and protein distribution across meals may matter more than hitting an exact post-workout deadline.
The second part turns to the immune system and the long-standing belief that strenuous exercise temporarily leaves athletes more vulnerable to infection. Robert explains why the post-exercise drop in circulating immune cells is now understood differently, and why sleep, stress, travel, crowds, nutrition, and overall training load are likely far more important for immune health than a single hard session.
The takeaway is simple: both “windows” have some physiological basis, but neither is as narrow or as critical as often claimed. Consistent nutrition, sufficient recovery, and good daily habits matter far more than obsessing over the clock.
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If you want to dive deeper into the science behind performance nutrition, you can find more articles, practical guidance, and insights from our team of experts on our blog. And if you’d like to learn more about MNSTRY, our products, and the philosophy behind what we do, you can explore everything on our website.
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